Workout of the week: 40-min unilateral strength workout

ALL LEVELS / unilateral strength workout / 40 minutes

Equipment: Gym bench, dumbbells & leg press machine

When we think about strength training, big bilateral lifts usually come to mind: deadlifts, squats, and bench presses. They’re staples for a reason. But building a body that’s not only strong, but also balanced and resilient, means paying attention to how each side of your body works on its own. That’s where unilateral training comes in.

That’s the focus of this unilateral strength workout. It’s built around 3 supersets, each performed back-to-back with no rest between exercises, followed by 90–120 seconds of rest. Complete each superset for 3 rounds before moving on to the next. You should complete it in around 40 minutes.

Superset 1

1. Single-arm dumbbell chest press – 8-10 reps each side
2. Bulgarian split squat – 8-10 reps each side

Superset 2

1. Single-arm dumbbell row – 10-12 reps each side
2. Single-leg Romanian deadlift – 8-10 reps each side

Superset 3

1. Single-arm overhead press – 6-8 reps each side
2. Single-leg press – 6-8 reps each side

Let’s conquer these supersets!

WORKOUT SETUP

• 3 supersets with 2 unilateral exercises
• 6 unilateral exercises total
• Different reps
• 90 to 120 sec of rest between rounds
• 3 rounds
• Equipment: Gym bench, dumbbells & leg press machine

WORKOUT EXERCISE LIST

3 rounds

Superset 1

1 – Single-arm dumbbell chest press

8-10 reps each side

• Lie on a bench, holding one dumbbell at chest level, with your feet flat on the floor.
• Keep your core engaged and the non-working arm extended or resting on the bench.
• Press the dumbbell upward until the arm is fully extended, without locking the elbow.
• Lower the dumbbell slowly back to chest level under control.
• Complete the reps on the right side, and then switch sides.

2 – Bulgarian split squat

8-10 reps each side

• Stand a few steps in front of a bench and place one foot behind you on the bench.
• Keep your chest tall and core engaged.
• Lower your hips straight down until your front thigh is roughly parallel to the floor.
• Push through the front heel to return to the starting position.
• Complete the reps with the right leg, and then switch to the left leg.

Superset 2

1 – Single-arm dumbbell row

10-12 reps each side

• Place one knee and one hand on a bench, holding a dumbbell in the opposite hand.
• Keep your back flat and core engaged.
• Pull the dumbbell toward your hip, driving the elbow back.
• Lower the dumbbell slowly to the starting position.
• Complete the reps with the right arm, and then switch arms.

2 – Single-leg Romanian deadlift

8-10 reps each side

• Hold a dumbbell in one hand and stand on the opposite leg.
• Hinge at the hips while keeping your back neutral and a slight bend in the knee.
• Lower the dumbbell toward the floor while the free leg extends behind you.
• Drive through the standing heel to return to the upright.
• Finish the reps on the right side and switch to the other.

Superset 3

1 – Single-arm overhead press

6-8 reps each side

• Stand tall, holding one dumbbell at shoulder height.
• Engage your core and keep ribs down.
• Press the dumbbell overhead until the arm is fully extended.
• Lower the dumbbell back to shoulder level with control.
• Complete the reps on the right shoulder, and then switch to the left one.

2 – Single-leg press

6-8 reps each side

• Sit on the leg press machine and place one foot in the centre of the platform.
• Lower the platform until your knee reaches about a 90-degree angle.
• Push the platform away by extending your leg without locking the knee.
• Lower back, slowly under control.
• Complete the reps on the right side, and switch to the left leg.

Unilateral strength workout complete. Time to choose the next one:

• 40/20 interval strength workout
• 35-min back strength workout
• 25-min Smith machine leg workout
• 20-min EMOM upper-body workout
• 30-min arm strength workout
• 20-min lower-chest strength workout
• 20-min HIIT push workout
• 20-min upper back workout
• 25-min dumbbell upper-body strength
• 25-min kettlebell strength workout
• 10-min AMRAP cardio workout
• 20-min Christmas circuit workout